Nasihu masu Gudun Gudun Hijira daga Elite Marathoners

Wadatacce

• Tufafi
• Man Fetur
• Rungumar 'Mill
• Sauki Cikinta
• Girgiza shi (A zahiri)
• Kasance Mai Gudun Dusar ƙanƙara
• Fita Kawai
• Yi Alfahari kaɗan (Ko Da yawa)
• Dumi Babban Motsin tsokar ku
• Bita don

Ah, ruwa. Tulips na fure, tsuntsaye suna ta kururuwa ... har ma da ruwan sama da ba za a iya mantawa da shi ba yana da daɗi lokacin da tarin dusar ƙanƙara a ƙasa. Yin tunani kawai game da Afrilu da Mayu na iya yin rajista don rabin ko cikakken marathon sauti kamar babban ra'ayi. Har sai kun fahimci cewa horo don tsere to yana nufin gudu cikin yanayin sanyi yanzu.

Amma kar ka canza ra'ayinka tukuna. "Samun wani abu akan kalanda yana taimaka muku kawai fitar da ku ƙofar a cikin hunturu lokacin da ba ku da kwarin gwiwa," in ji Sara Hall, marathoner Asics, wacce ke gudanar da tseren tseren tseren LA na farko a wannan Maris. Menene ƙari: "Na ga cewa yana shirya ni da kyau don tseren kanta, tun da yawancin marathon suna farawa da sassafe, lokacin da ya fi sanyi." Horarwa cikin hunturu ba manufa bane-amma kar a daina yin rijista tukuna! Mun yi magana da Hall da sauran ribobi masu gudu don manyan shawarwari don horarwa a cikin sanyi. (Ga wasu dalili: Manyan Marathon 10 don Zaga Duniya.)

Tufafi

All-Athletics.com

Kun ji shi a baya: Layering shine mabuɗin. Amma don tsauri, dogon tseren horon marathon, ba kwa so babba Layer, in ji Hall. "Babban abin da zan tabbatar da cewa ina da wani abu a kaina da kunnuwana, kamar Asics Felicity Fleece Headwarmer ($18; asicsamerica.com)," in ji ta. Tunda gudanar da horo na marathon na iya zama mai wahala, Hall wani lokacin yana son gajeren hannayen riga, koda lokacin sanyi ne. A waɗannan kwanaki (kuma a ranar tsere), za ta sa Asics Arm Warmers ($10; asicsamerica.com). Ta ce, "Babban fa'ida ce mai cirewa."

Man Fetur

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Shalane Flanagan, fitaccen marathoner wanda ke gudanar da tseren Marathon na Boston a watan Afrilu ya ce "A cikin hunturu, ina jin yunwa kuma na gano cewa ina buƙatar ƙara ɗan karin kumallo don tsayawa tare da ni a ƙarshen aikina." Ta tafi-zuwa: Ƙwayoyin madarar tsoka da kofi na man shanu. Kuma kar a manta yin ruwa da kuma dawo da bayan gudu. "Yawancin mutane ba sa gane cewa har yanzu gumi yana raguwa ko da lokacin sanyi ne," in ji ta. "Ina ƙoƙarin shan ruwa mai yawa kafin da bayan, kuma in manne da na yau da kullun-yanki na 'ya'yan itace da mashaya iri."

Rungumar 'Mill

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Hall ya ce: "Ba na son injin tseren, amma wani lokacin ba zai yuwu ba, musamman idan yanayin ya kasance kankara mai hadari," in ji Hall. Amma maimakon jin bacin rai, Hall ta rungumi taken wasanta na tuƙa: "Hanya ce mai kyau don fita daga halina na yau da kullun," in ji ta. Ta kara da cewa "Ina kara hanzarin ta da wasu 'yan kadan fiye da yadda nake jin dadi. Tilas na fita daga cikin tafiya ta tare da belin da ke jan ni hanya ce mai kyau don murkushe wadannan tasoshin," in ji ta. (Gwada wannan Exclusive Treadmill Workout Daga Mile High Run Club.)

Sauki Cikinta

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Yana ɗaukar lokaci mai tsawo don tsokoki don dumama a cikin hunturu, don haka ɗauki ɗan lokaci don shimfiɗa a hankali kafin a yi gudu da sauƙi cikin takun ku. Wata shawara: Ba wa kanku ɗan tausa kai kafin a yi gudu. Hall yana amfani da ƙwallon ƙafa ko abin nadi kafin a gudu don kwance fasica da tsokar tsoka. "Ina tafiyar da shi a kan tsokoki na, ina ɗan ƙara ɗan lokaci a wuraren da ke da ƙarfi," in ji ta. (Duba Mafi kyawun Dumi don kowane nau'in motsa jiki.)

Girgiza shi (A zahiri)

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"Ina son girgiza hannuna yayin da nake gudu," in ji Nike Master Trainer Marie Purvis. "Wannan yana taimaka muku kada ku ɗaga kafadun ku (wanda muke yi lokacin da muke sanyi), kuma yana taimaka muku ku riƙe madaidaicin matsayi yayin gudu."

Kasance Mai Gudun Dusar ƙanƙara

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"Lokacin da nake gudu a cikin dusar ƙanƙara, ba wai kawai nake sanya riguna da ɗumi -ɗumi ba, amma ina gudu cikin takalmin sawu na (Ina sa Nike Zoom Terra Kiger 2) saboda akwai ƙarin tallafi," in ji Purvis. Ya kamata ku kuma tweak your tafiya. "Lokacin da nake gudu a cikin dusar ƙanƙara, ina ƙoƙarin rage takaicina kaɗan da ɗaukar matakai da sauri don kada in zame," in ji Flanagan.

Fita Kawai

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"Lokacin da na gaske Ba na son fita can, ina tunanin yadda jikina zai ji rauni a ranar tseren idan ban samu gudu ba, in ji Purvis. " Horon ba abu ne mai sauri ba, ba zan je ba. samun lafiya ba tare da sanya aikin ba, ”in ji ta.

Flanagan tana amfani da dabarun tunani don fitar da kanta daga kofa a cikin kwanaki masu sanyi musamman. "Zan yi shirin ba wa kaina lada mai daɗi lokacin da na dawo gida (ruwan zafi, wuta mai daɗi, koko mai zafi) kuma ina tunanin yadda zan dace da tseren na mai zuwa. a baya don kasancewa mai tauri kuma in gaya wa kaina cewa ƙwararrun ƙwararrun ƙwararrun ƙwararrun 'yan wasa suna aiki tuƙuru lokacin da babu wanda ke kallo!'" (Duba ƙarin dabarun tunani a cikin 9 Smart Running Tips daga Shalane Flanagan.)

Yi Alfahari kaɗan (Ko Da yawa)

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"Ina amfani da Strava, mai bin diddigin GPS, don ƙwarin gwiwa don fita daga kofa. Sanin cewa zan buga sakamakon gudu na daga baya yana taimaka mini in tafi," in ji Kara Goucher, Oiselle-sponsored pro-marathoner. "Bayan tsere na, na haɗa agogon Soleus zuwa Strava sannan na sami kudos da maganganu da yawa daga mutane suna gaya min irin ƙarfin hali da na samu na fita ƙofar."

Dumi Babban Motsin tsokar ku

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Goucher ya ce: "Ina son tabbatar da cewa ƙafafuna na ƙasan (maraƙi da idon sawun ƙafa) suna da ƙarin ɗumi." "Safa na matsawa na Zensah yana sa jini ya zagaya ko'ina cikin kafafuna, tare da taimaka min murmurewa da sauri wanda ke da mahimmanci ga gudun sanyi."

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